Month: September 2017

WOD – Monday, September 25th 2017 – Conditioning

Warm-Up 3 min row 10 air squats 10 SA DB strict Press 1 min row 8 SA DB push press 5-7 Hang power cleans Strength 3 Attempts to Build to a 10RM (20×1) WOD AMRAP 10 10 box jump overs (24/20) 12 kb snatches (53/35) (6 UB each arm) 14 abmat sit-ups

WOD – Saturday, September 23rd 2017

Endurance WOD AMRAP 25 30 air squats 200m run 15 V-Ups 400m run 30 Lunges 200m run Core 50 banded pull downs PARTNER WOD 100-80-60-40 Cal row Burpees Power Clean (95/65) *must alternate every 10 until the 30s

Scroll to Top